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Tuesday, May 22, 2012
Saturday, April 18, 2009

Finding Your Way to a Healthier You

By Suman Madan, MS, RD, LD
Sr. Nutrition Consultant, Northern Health Center, Birmingham, AL


Suman Madan is a Licensed, Registered Dietician and has been practicing in Public Health for over 25 years. At Jefferson County Dept. of Health, she coordinates activities for Women, Infants and Children (WIC) program and provide nutrition education for North Birmingham Communities. WIC is a federally funded Supplemental Nutrition Program. For more information on Alabama WIC, please go to www.adph.org/wic. Suman Madan is available to answer any questions regarding WIC program benefits for the eligible families at .(JavaScript must be enabled to view this email address). image

The food and physical activity choices you make every day affect your health—how you feel today, tomorrow, and in the future. The Dietary Guidelines for Americans (2005), highlight these recommendations:

  • Make smart choices from every food group.
  • Get the most nutrition out of your calories.
  • Find your balance between food and physical activity

You may be eating plenty of food, but not eating the right foods that give your body the nutrients you need to be healthy. You may not be getting enough physical activity to stay fit and burn those extra calories.


Eating right and being physically active are keys to a healthy lifestyle. With healthful habits, you may reduce your risk of many chronic diseases such as heart disease, diabetes, osteoporosis, and certain cancers, and increase your chances for a longer, healthier life.

Make smart choices from every food group.
The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.

A healthy eating plan is one that:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
  • Includes lean meats, poultry, fish, beans, eggs, and nuts.
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

DON’T GIVE IN WHEN YOU EAT OUT AND ARE ON THE GO

It’s important to make smart food choices and watch portion sizes wherever you are—at the grocery store, at work, in your favorite restaurant, or running errands. Try these tips:

  • At the store, plan ahead to buy a variety of nutrient-rich foods for meals and snacks throughout the week.
  • When grabbing lunch, have a sandwich on whole- grain bread and choose low-fat/fat-free milk, water, or other drinks without added sugars.
  • In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
  • On a long commute or shopping trip, pack some fresh fruit, cut-up vegetables, string cheese sticks, or a handful of unsalted nuts—to help you avoid impulsive, less healthful snack choices.

Get the most nutrition out of your calories.
There is a right number of calories for you to eat each day. This number depends on your age, activity level, and whether you’re trying to gain, maintain, or lose weight. You could use up the entire amount on a few high-calorie items, but chances are you won’t get the full range of vitamins and nutrients your body needs to be healthy.

Choose the most nutritionally rich foods you can from each food group each day—those packed with vitamins, minerals, fiber, and other nutrients but lower in calories.
Remember to:

  • Focus on fruits.
  • Vary your veggies. 
  • Get your calcium-rich foods.
  • Make half your grains whole. 
  • Go lean with protein.

Find your balance between food and physical activity.

Becoming a healthier you isn’t just about eating healthy—it’s also about physical activity. Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you expend each day.

  • Be physically active for at least 30 minutes most days of the week.
  • Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight. About 60 minutes a day may be needed to prevent weight gain.
  • Children and teenagers should be physically active for 60 minutes every day, or almost every day.

We know it’s difficult to lose weight; since many of us tend to gain weight slowly as we age, small decreases in calorie intake can help avoid that slow weight gain, especially when accompanied by increased physical activity. Remember: 3,500 calories equals 1 pound. For most adults, a reduction of 50 to 100 calories per day from foods and beverages may prevent gradual weight gain.

Best of all, no matter what your age, physical ability or limitations, or physical activity level, it’s never too late to start! Some form of physical activity is right for everyone.

A Healthier You is all about feeling better today and staying healthy for tomorrow!!!
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WIC is a federally funded Supplemental Nutrition Program. For more information on Alabama WIC, please go to www.adph.org/wic. Suman Madan is available to answer any questions regarding WIC program benefits for the eligible families at .(JavaScript must be enabled to view this email address).
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